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Hell Week workouts

This is our last week of practices before Christmas break, so I've been giving my evening swimmers (I coach three one hour long evening practices a week) a Hell Week. The first practice was hard free, designed for interval failure, the second practice was designed for high lactic acid production, and tonight's IM practice is designed for muscle/interval failure (we don't have very many IMers, let alone flyers, in the evening group). Day 1 and Day 3 are designed to run about 10 minutes over the 60 minute practice time.

Here're the practices for the fast lane:

Day 1

Warmup: 300 choice

Main set (all free):

(Going through this set 3 times, with the intervals listed for each round)
200 on 3:00/2:40/2:30
2 x 175 on 2:35/2:20/2:10
150 on 2:15/2:00/1:50
2 x 125 on 1:50/1:40/1:35
100 on 1:30/1:20/1:15
2 x 75 on 1:05/1:00/:55
50 on :45/:40/:35
2 x 25 sprint on :30
50 easy

Cooldown: 300 choice

Total yardage: 4500

Day 2

Warmup: 300 choice

Main Set:

4 x 100 IM sprint on 2:00
#1 broken at the 25 for :10
#2 broken at the 50 for :10
#3 broken at the 75 for :10
#4 straight

5 x 150 sprint free on 2:45
#1 broken at the 100 for :10
#2 broken at the 75 for :10
#3 broken at the 50 for :10
#4 broken at the 25 for :10
#5 straight